Try this low-fat curry-lentil casserole. Coax out the dish’s Indian roots—serve with sliced cucumbers in mint vinaigrette or Yoplait yogurt dressing.
Curry Lentil and Brown Rice Casserole
- Prep Time 30 min
- Total 1 hr 50 min
- Servings 4
- Ingredients 9
Ingredients
- 1 medium dark-orange sweet potato, peeled, cut into 1/2- to 3/4-inch pieces (2 cups)
- 3/4 cup dried lentils (6 oz), sorted, rinsed
- 1/2 cup uncooked natural whole-grain brown rice
- 1/2 cup chopped red bell pepper
- 1/2 cup raisins
- 2 1/2 cups water
- 2 tablespoons soy sauce
- 2 teaspoons curry powder
- 2 tablespoons slivered almonds, if desired
Instructions
-
Step1Heat oven to 375°F. In ungreased 2- or 2 1/2-quart casserole, mix all ingredients except almonds.
-
Step2Cover and bake 1 hour to 1 hour 15 minutes or until rice and lentils are tender. Uncover and stir mixture. Let stand 5 minutes before serving. Sprinkle with almonds.
Nutrition
270
Calories
1 1/2g
Total Fat
13g
Protein
63g
Total Carbohydrate
19g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 270
- Calories from Fat
- 10
- Total Fat
- 1 1/2g
- 2%
- Saturated Fat
- 0g
- 0%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 470mg
- 19%
- Potassium
- 740mg
- 21%
- Total Carbohydrate
- 63g
- 21%
- Dietary Fiber
- 12g
- 47%
- Sugars
- 19g
- Protein
- 13g
% Daily Value*:
- Vitamin A
- 110%
- 110%
- Vitamin C
- 35%
- 35%
- Calcium
- 6%
- 6%
- Iron
- 25%
- 25%
Exchanges:
2 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
3 1/2Tips from the Betty Crocker Kitchens
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